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A healthy diet is NOT only low-sugar, low-fat, low-salt and low in everything. Yes, due to the ever-increasing prevalence of non-chronic diseases (NCDs) like diabetes, a lot of us are overconsuming these nutrients and will result in poor health consequences in the long term. However, we should also never neglect the importance of getting the right nutrients, when we are trying our best to avoid the less needed ones. For the sake of education, I will skip through all the unnecessary nutrients we are probably overconsuming like fats, sodium, sugar and so on.    So, what else should I focus...

Be it in the gym or in life, you need nutrients to recover because every movement and action is fueled by nutrients that provide you energy needed.    Carbohydrates  Carbohydrates is the primary source of energy to humans, as much as we can survive on other fuel substrates like ketone bodies, and fats, carbohydrates are the preferred source of fuel for our human body. Aim for 6-8g/kg bodyweight of carbohydrates if you’re an elite athlete participating in vigorous physical activity (6-7 days of >150 minutes high intensity exercise per week).  If you are a regular individual participating in recreational activities,...

When we talk about skin health, anti-aging and collagen seem to be the famous topics commonly discussed amongst the community. So, how do we get to a better place?    Collagen production assisted by vitamin C Collagen production and synthesis is mainly regulated by micronutrients, especially vitamin C, which is found to be one of the substrates in processing collagen by our body. So, ensure that you get a variety of high-quality vitamin C from vegetables/fruits like tomatoes, oranges, apples and so on.    Anti-aging with antioxidants  Moreover, antioxidants like lycopene are important for cellular health, which also has a...

Inflammation is a condition in the body that is scientifically proven to be one of the root cause of many chronic diseases, this is because inflammation will cause the body to attack itself and kill its own cells that are important and good for health.  In terms of diet, there are three steps you can do  Do not overconsume your calories in long term  While it is necessary and fine that you can consume a slight caloric surplus to gain weight if you’re underweight or have the need to catch your weight up for appropriate reasons, most of us who...

In Malaysia, strong cultural practices influence how different people try to recover from illness. However, from a scientific point of view, these might not be the best practices. Let’s take a look at what and how you should eat when you’re sick!   1. Modify texture and taste according to needs When a person falls sick, appetite gets suppressed and reduced by the body due to bacterial effect. However, this is the crucial time that he or she needs to eat more in order to fight the battle. The reduced appetite increases the amount of deficiency in nutrients that worsen...